Eating too much sugar can have devastating effects on your health. It is also shown to contribute to obesity, heart disease, cancer, type-2 diabetes, and tooth decay. Sugar can be found naturally in many fruits and vegetables; however, it is the added sugars in processed food that are a cause for concern.
So, how do you cut down on sugar which is ubiquitous in food products these days? Here are a few tips you can follow:
1) Avoid Sugar-Loaded Drinks
Some of the popular beverages – sodas, energy/sports drinks, fruit drinks – available today contain obscene amounts of sugar. Even the so-called healthy drinks like smoothies and fruit juices have an excessive amount of sugar content.
Alternatives you can try:
- Water
- Herbal or fruit teas
- Sugar-free tea or coffee
- Sparkling water with lemon
1) Avoid Desserts
Most desserts have little to no nutritional value but have high sugar content. Eating these desserts spikes your blood sugar level and makes you feel tired, hungry, and crave even more sugar.
If you have a sweet tooth and can’t go without desserts, here are a few alternatives you can try:
- Fresh fruit
- Dates
- Greek yoghurt with fruit
- Baked fruits with cream
2) Pick Your Breakfast Wisely
Breakfast is said to be the most important meal of the day. However, many breakfast options like breakfast bars, pancakes, muffins, jams, and waffles are packed with high levels of sugar.
Here’s what you should pick instead:
- Besan chilla
- Multigrain idlis
- Eggs (boiled, omelets, etc.)
- Oatmeal
- Avocado
3) Cut Down on Sugar-rich Sauces
While almost every household has ketchup, most people aren’t aware of the sugar content in it. For every 15-gram serving of ketchup, it contains 4 grams of sugar! Some of the other sauces that have high sugar content are sweet chili and barbecue sauces.
Alternatives you can try:
- Sugar-free ketchup
- Mayonnaise
- Yellow mustard
- Harissa paste
4) Increase Protein and Fat in Your Diet
Did you know that high sugar intake can lead to appetite and weight gain? Conversely, a diet high in protein and fat and low in added sugar reduces hunger and hence, food intake. Protein and fats in your diet help you feel fuller for a longer time. This reduces cravings and unhealthy snacking.
Some foods rich in protein and fats:
- Meat
- Fish
- Eggs
- Full-fat dairy
- Avocados
- Nuts
Cutting down your sugar intake can lead to many benefits and even help you lose weight. Avoiding obvious sources of sugars like desserts or soda may be easier. But always check the ingredients of the processed foods you purchase for hidden sugars.
